From candles to desserts to coffee, pumpkin spice is literally everywhere. Although this craze was inspired by the famous calorically dense latte, pumpkin itself is actually a superfood loaded with vitamin A, potassium, fiber and vitamin C. These nutrients can help your body avoid infection, improve your eye sight and fight cancer! Why not take this opportunity to try some healthier recipes that feature the pumpkin spice flavor everyone is craving?


Healthy Pumpkin Oat Cookies


• 2.5 cups oats

• 1 cup organic pure pumpkin puree

• 2 packets stevia or 10-15 stevia drops

• Optional Add-Ins:

1/2 tsp pumpkin pie spice

1/2 tsp cinnamon

1/2 tsp pure vanilla extract

1/2 cup of dark chocolate chips or walnuts


1. Pre-heat oven to 350 degrees.

2. Mix all ingredients in a bowl to form dough. Adjust sweetness as desired. Add optional ingredients.

3. Use your hands to create 10 cookie shapes.

4. Line baking sheet with parchment paper and place cookies on pan. Bake 10 minutes. Remove from over, cool and enjoy!

*recipe modified from

Pumpkin Protein Smoothie


• 10oz of unsweetened almond milk

• 1 frozen banana, broken into pieces

• 1/4 cup of organic pumpkin puree

• 1/2 teaspoon of cinnamon

• 1/2 teaspoon of pumpkin pie spice

• 1 scoop of vegan, plant based vanilla protein

Instructions: Add everything to a blender and blend until smooth!

Skinny Pumpkin Soup


• 2 tablespoons of olive oil

• 3 large carrots, peeled and chopped

• 1/2 onion, chopped

• 3 cloves of garlic, minced

• 1 15oz can of organic pumpkin puree

• 2 cups of vegetable broth

• 1/2 teaspoon cinnamon

• 1/2 teaspoon of chili powder

• 1/2 teaspoon paprika

• 1/2 to 3/4 cup of unsweetened almond milk (or more to thin out consistency)

• A few dashes of sea salt & pepper

• Pumpkin seeds for garnish


1. In a large pot, heat olive oil over medium heat.

2. Add the carrots, onion and garlic. Sauté for 3-4 minutes until soft.

3. Stir in the pumpkin, cinnamon, chili powder, paprika, sea salt and pepper.

4. Add the vegetable broth.

5. Bring to a boil and then cover and simmer for 15-20 minutes until carrots are fork tender.

6. Pour everything into a blender and blend until smooth.

7. Add almond milk to thin out to desired consistency.

8. Garnish with cinnamon and pumpkin seeds.

*recipe modified from

No Bake Pumpkin Oatmeal Energy Bites

Yield: 20


• 1 1/2 uncooked old fashioned oats

• 1/2 cup all-natural peanut butter or other nut butter

• 1/2 cup pumpkin puree

• 1/4 cup chia seeds

• 1/4 cup organic honey

• 1 teaspoon vanilla extract

• 1/2 teaspoon cinnamon or pumpkin pie spice

• 1/2 cup mini dark chocolate chips


1. In a medium bowl, add oats, peanut butter, pumpkin, chia seeds, honey, vanilla, and cinnamon. Stir to combine well. You want the mixture to be soft but not too sticky.

2. When the mixture is workable, add the chocolate chips and stir to combine. Scoop a large spoonful into your hand and roll into balls. Repeat with remaining dough. Keep these in the fridge for up to a week or in the freezer for longer.


Courtesy: Katie Francisco, RDN